Post Back Squat Loads and Ring Dips Completed to CommentsFor the strength segment, after warming up perform 5 sets of 2 rep Back Squats at 85% 1RM. These should be heavy. Make sure you take good rest between these work sets (2-3 minutes). If you get a PR, be sure to put it up on the board!

For the conditioning workout, the Deadlifts are supposed to heavy. Use as much as 85% 1RM. At the start of each round complete 4 Deadlifts. In the remaining time, complete as many ring dips as possible. Scale ring dips to bar dips, parallette dips, or ring pushups as necessary. There is no rest between rounds.